I see quite a lot of clients with issues of dysregulation of the vagus nerve, due to many factors, but tools to help re-regulate the vagus nerve is what this article will try to address. Several of these are suggestions from researchers and practitioners, and some are my own process with trial and error with clients. I have found a connection with low vagal tone, chronic illness and imbalances in the Parasympathetic Nervous System (PSNS), which often translates into imbalance in other parts of the Nervous System. These can be helped immensely by implementing some of the tools below.
Here is a list of resources to try to reestablish vagal “tone” and proper vagal response in the body. The vagus nerve starts in the brain, and runs through the body and enervates the gut. It is a two way communication system, relaying information from the gut to the brain and vice versa:
Yawning, singing, cold showers, coordinated body postures with breath work (yoga and others), TRE (Trauma Release Exercises), positive self talk and meditation have shown positive results in improving vagal tone. Healing leaky gut is showing promise in shifting inflammation and dysregulaton of the vagus system. Energy work or hypnosis has also been quite helpful in my experience. I offer these sessions to clients.
Also, meditation and social connection increase positive vagal tone. More here.
Activities that make you feel good, being socially connected, and happy improves vagal tone (and keeps the PSNS in balance). Things that cause stress states, chronic illness, unresolved trauma can all be factors in lowering vagal tone.
An article in Psychology Today, “How Does the Vagus Nerve Convey Gut Instincts to the Brain?” notes that, “Using positive self-talk and taking deep breaths is a quick and easy way to engage the vagus nerve and parasympathetic nervous system to calm yourself from both the top-down and from the bottom-up.”
Steven Porges, PhD wrote an excellent book on this part of the nervous system and how trauma impacts it: Check out The Polyvagal Theory, or stevenporges.com He is an expert in the field of trauma and how it impacts the body/mind.
Also, research shows that loss of vagal tone may negatively impact gut brain health and neurotransmitter production of GABA (a feel good neurotransmitter). More research is being done in this area. Electric implants have also been used to restore vagal tone, but this is just in the beginning stages of experimentation.
A simple guided meditation, where you release as deeply as you can, and allow your body to shake off embedded traumas has helped my clients. Schedule a session if you’d like to try this! You do not have to suffer, unless you choose to!
